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Upward Movement:

Exhale, then extend the elbows and push the dumbbells or barbell upward until your arms are fully extended.

Remember to keep your feet and back flat on the bench and do not raise your chest.

Trainer Tip:

Remember to initiate the movement with the muscles in the back of your upper arms and not with your hands.

Repetitions, Sets, and Weight:

The number of repetitions (reps) and sets you should do depends on your strength goals.

In general,
muscle strength
works to increase basic function of the muscle and is the typical workout choice.
Muscle endurance
is important to people who participate in endurance activities, such as running or biking, and
muscle power
is beneficial for athletes who need to use sudden quick movements, such as sprinting, basketball, and football.

Beginners should start with a basic routine and gradually move toward a strength, endurance, or power routine.

Beginner:
1 set of 12 to 15 reps

Muscle Strength:
1 to 3 sets of 5 to 8 reps

Muscle Endurance:
1 to 3 sets of 15 to 20 reps

Muscle Power:
1 to 3 sets of 3 to 5 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. When you are able to perform more reps and sets than is outlined in your category, try to increase the weight you lift by 5% to 10%. Your strength goals may change as you progress.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Selecting and Effectively Using Free Weights. American College of Sports Medicine website. Available at:http://www.acsm.org/docs/brochures/selecting-and-effectively-using-free-weights.pdf. Accessed November 13, 2014.

The Basics of Starting and Progressing a Strength-Training Program. American College of Sports Medicine website. Available at: http://www.acsm.org/access-public-information/articles/2012/01/13/the-basics-of-starting-and-progressing-a-strength-training-program. Updated January 13, 2012. Accessed November 13, 2014.